Table 1. Sample protocol of Undulating Periodization in a 16-week mesocycle (Kraemer & Fleck, 2007)
The protocol uses a 6-day rotation
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Monday
4 sets of 12 to 15RM
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Monday
4 or 5 sets of 1 to 3RM
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Wednesday
4 sets of 8 to 10RM
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Wednesday
Power day
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Friday
3 or 4 sets of 4 to 6RM
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Friday
2 sets of 12 to 15RM
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Active rest
For 2 to 3 weeks after the 16-week mesocycle is completed
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References
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